Call it vanity, call it foolishness, but also call it reality: many smokers cite fear of weight gain as a reason they continue to light up. Given that extra weight is a common side effect of smoking cessation, the thought of such an aesthetic shift scares potential quitters. What they don’t realize, however, is that weight gain is common, not guaranteed – there are steps that can be taken to gain a healthier, smoke-free lifestyle without gaining weight.

Why Do Some Quitters Gain Weight?
There’s a reason why people jokingly refer to a Supermodel Diet of cigarettes, coffee, water and diet soda. The nicotine in cigarettes acts as an appetite suppressant, which means that you are able to function without feeling the need to fuel up. Additionally, nicotine speeds up your metabolism, which allows you to burn calories more quickly. Smokers, therefore, don’t feel the body triggers to refuel as often as non-smokers, and they also can burn their existing fat more quickly than most non-smokers.

When you quit smoking, several things begin to happen. First, metabolism slows, meaning that you can’t eat the same amount of food without weight gain. Second, your body starts to recognize hunger again. Third, your diminished senses of smell and taste come back, which makes food seem more irresistible. Finally, you experience difficulty differentiating between a nicotine craving or hunger pangs. The end result? Extra snacks and nibbling on top of your already reduced metabolism, which means that weight starts to add up.

Tricks to Keep Weight Down While Quitting
Don’t immediately pack away your skinny jeans after you throw out your last pack of cigarettes. If you recognize that your body is going to be going through substantial changes and anticipate the cravings, you can counterbalance those changes and keep your weight stable.

Water is your new best friend. Not only does water help sooth nicotine withdrawal jitters, it is the original calorie-free snack option. Instead of popping candy or carbs into your mouth when a craving hits, take a big sip of cold water. It will satisfy you in your moment of need – as an added bonus, it will help keep you hydrated and promote clear skin.

When a craving hits you, hit the gym. Sure, cigarettes used to rev up your metabolism, but 30 minutes on the treadmill is even more effective at burning calories and keeping your waistline trim. The endorphins from just a half hour of exercise a day will also help battle the crankiness and confusion that often accompanies nicotine withdrawal. Many former smokers become avid runners or fitness buffs – many become hooked on the fitness benefits during this crucial transitional time.

Stock up at the grocery store. When a craving hits and you can’t resist the urge to munch, make sure that you have the lowest-calorie options available to you. Vegetables – especially celery, cucumbers, carrots and peppers – make perfect snacks for recent ex-smokers. If fruit is a little more speed, try grapes or watermelon.

Track your progress. A food diary will allow you to not only note how much you are taking in during your transition to smoke-free life, it will also help you figure out what works best for you. For instance, if cucumber slices helped you get through your mid-afternoon cigarette craving, you can be sure to be stocked accordingly for the next craving.